Did you know that one gram of fat has a different amount of calories than one gram of protein? That’s why you’ll often see items which are high in fat are also higher in calories. For example, think about peanut butter. It’s a staple in my diet in order to get in healthy fats, but when I check out the side of the container, I’m always shocked to see how many calories are in just one tablespoon since it’s so high in fat.
Here’s a breakdown of how many calories are in each gram of fat, protein and carbs.
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
These are the equations that are used to calculate how many calories we need based on our macros.
Fat grams are more than double the amount of calories as protein and carbohydrates. Think about a piece of grilled chicken. That’s always low in calories and carbs and fat since it’s purely lean protein. Makes sense, huh?
You can use the calculator below to get a very general total of how many calories you need based on your weight:
Calories are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides. The number of calories a person needs depends on age, height, weight, gender, and activity level. People who consume more calories than they burn off in normal daily activity or during exercise are more likely to be gain weight or be overweight.